Anxiety has been my not-so-silent sidekick for as long as I can remember.

But here’s the thing: anxiety isn’t just about a few sweaty palms or butterflies in your stomach; it’s the invisible weight that sometimes makes even the simplest tasks feel monumental.

And society? Well, it hasn’t exactly been a cheerleader when it comes to understanding this.

Society often labels anxiety and nervousness as signs of weakness, especially for males. Many boys are taught by their culture that real men should be emotionally detached.

These portrayals are especially common in the media. Movies, shows, music, and social media often provide models for boys on how to act and express themselves. They often see men exhibiting aggressive and violent behavior to resolve problems.

But boys aren’t the only ones who face pressure to hide their emotional struggles. The film Inside Out 2, released in 2024, focuses on young Riley, a teenage girl transitioning to the next stage of life. As anxiety takes over Riley’s internal world, the film shines a light on the broader challenges of growing up with anxiety in today’s world.

Riley’s story is just one example, but it speaks to something much larger—anxiety isn’t a rare experience, and it’s not confined to certain people.

It affects us all.

The question is: how do we, as a society, as families, and as individuals, create environments where anxiety can be openly discussed, managed, and understood without the stigma?

How can we shift the narrative so that anxiety isn’t seen as weakness, but rather as something that makes us human?

Early Experiences and Coping Mechanisms

Creating a Supportive Environment for Kids Struggling With Anxiety

Establishing a safe space where children feel comfortable discussing their anxieties is crucial. This environment not only enhances their performance but also nurtures their emotional well-being. 

It’s vital to tell children that setbacks and failures are part of life. 

This is an essential lesson often learned through experience. Early disappointments can impact a child’s self-esteem and stress management skills.

Creating a supportive environment starts with open communication. Encourage children to express their feelings without fear of judgment. Make it clear that it’s okay to feel anxious and that everyone experiences these emotions at some point. 

Use phrases like, “It’s okay to feel this way,” or “I’m here to listen,” to reinforce the idea that their feelings are valid.

Another key aspect is modeling healthy behaviors. Children learn by observing the adults around them. If they see you handling stress in a calm and composed manner, they’re more likely to adopt similar strategies. 

Show them that it’s okay to take breaks, ask for help, or even admit when you’re feeling overwhelmed.

Normalizing Anxiety Discussions

Talking about anxiety shouldn’t feel like revealing a deep, dark secret.

Everyone feels it—like that jittery stomach before a test or the pounding heartbeat when you’re called to present. When kids hear this, it clicks: anxiety is human. It’s normal. And talking about it is too.

One of the best ways to normalize anxiety is through storytelling. Share your own experiences, like the time your hands were shaking before a job interview or the nerves you felt meeting new people. Relate it back to them, showing them that even adults don’t have it all figured out.

Books and movies work wonders for sparking these conversations. Think of something like Inside Out or other films that bring emotions to life in a way kids can understand.

Ask them afterward, “Did Riley’s feelings remind you of anything you feel sometimes?” Stories take the edge off, letting anxiety become something to talk about rather than avoid.

Teaching Effective Coping Strategies

Helping kids handle anxiety isn’t about giving them all the answers—it’s more like handing them a set of tools they can experiment with, try on for size, and see what helps them find a little peace when things get heavy.

Simple things like deep breathing, staying present, and knowing it’s okay to take a breather can be like gold. Giving them these tools isn’t just about helping them now; it’s about giving them a roadmap for all the unknowns ahead.

Start with deep breathing. Show them how to breathe like they’re inflating a balloon—big, slow breaths in through the nose and then letting it all out through the mouth. It’s basic but surprisingly powerful, like telling their body, “Hey, it’s okay to chill.” Sometimes that’s all it takes to stop their heartbeat from feeling like it’s racing out of control.

Then there’s mindfulness. Think of it as helping them tune into “right now.” Whether it’s through coloring, trying out some easy yoga, or just sitting quietly and listening to the sounds around them, these little moments of calm can remind them they’re grounded, even when everything else feels shaky.

And sometimes, the best tool is just a break. When everything feels like it’s piling up, a five-minute reset—a quick walk, putting on their favorite song, or just lying down for a second—can work wonders. It’s like rebooting their system, letting them come back with a little more headspace.

Support and Encouragement

When kids hit tough moments, our reaction is like a mirror.

If we meet them with patience and empathy instead of frustration, we’re showing them it’s okay to struggle. That everyone does, and it doesn’t make them any less capable.

In those low moments, sometimes just hearing, “I’m really proud of you for putting yourself out there,” or, “It’s totally okay to feel disappointed. Let’s see what we can do next,” can change the whole vibe. It’s like saying, “I’m with you, no matter what.” And if they see that their effort is what really counts—not the outcome—they start building resilience without even realizing it.

Empowering Children to Manage Anxiety

Anxiety is like that buzzing fly you just can’t swat away—it’s annoying, shows up uninvited, and has a knack for making itself known at the worst times. But what if we could teach kids to not just tolerate it, but maybe even tame it a little? Talking about anxiety doesn’t have to be clinical; it can be as simple as saying, “Yeah, sometimes our minds get loud, and that’s okay.”

Start by demystifying it. Tell kids that anxiety is the brain’s little alarm system. Sometimes it overreacts, like when it goes off just because you’re walking up to the front of the class. But it’s really just trying to keep you safe in its own, slightly dramatic way. When kids know anxiety’s intentions, it stops feeling like the enemy.

Then there are the little tricks—call them “secret powers” if you like. Deep breathing? It’s like giving your body a quiet hug. Taking a break? Sometimes, stepping back is exactly what you need to see things clearly.

Let them know that asking for help is like calling in backup, and backup is always a smart move. Bit by bit, these tools make anxiety feel less like a monster and more like a strange, manageable friend.

Addressing Anxiety in Asian American Adolescents

For Asian American teens, anxiety doesn’t just show up; it arrives with a checklist. The “Model Minority Myth” isn’t just a label—it’s this invisible checklist that says, “Be perfect, but don’t let anyone see you sweat.” It sounds flattering, but really, it’s like trying to walk around with a heavy crown you didn’t ask for.

And then there’s family. Parents, meaning well, might say things like, “You did well, but let’s aim for the top next time,” which can make teens feel like they’re always chasing an invisible finish line. It’s love wrapped up in expectations, and while it’s meant to motivate, it can feel like a spotlight that’s never turned off. Every grade, every performance—it all seems to have a spotlight on it, whether they’re ready for it or not.

Plus, teens are straddling two worlds. At home, they’re expected to honor cultural values, but outside, they’re trying to figure out who they are. It’s like they’re actors switching costumes and roles, all while walking a tightrope. And when it feels like they can’t let anyone in on this juggling act? That’s when the anxiety cranks up.

Sometimes, what they need most is someone to tell them it’s okay to let the crown slip, to drop the checklist. Anxiety doesn’t have to be a lonely journey or a hidden battle. Just knowing someone’s there, rooting for them, whether they’re at the top or just hanging in there—that can make all the difference.

The Social Environment and Its Impact

The “Model Minority” label isn’t just a family issue—it’s baked into society’s expectations. People see Asian American teens as naturally driven and gifted, and this stereotype brings its own weight. The constant pressure to achieve, to fit this mold of success, can be suffocating.

Teens feel they have to measure up to an ideal that they didn’t choose but feel bound to uphold.

Parental reminders can add to this. When parents place high expectations on academic and extracurricular performance, it’s often out of love, but it can sometimes make teens feel like they have no room for error.

The pressure to excel feels relentless, turning every test, assignment, and activity into a proving ground.

Discrimination adds another layer. In schools and social settings, Asian American teens may face stereotypes and biases that chip away at their self-esteem. Worrying about being judged unfairly makes it tough to feel comfortable, adding to their stress and making it hard to feel fully accepted.

Familial and Peer Influences

The acculturation gap between parents and kids can feel like an invisible barrier. Teens might feel caught between family expectations and the pull to explore their own identity. This tension can be exhausting, leading to misunderstandings and leaving teens feeling like they’re on their own.

And then there’s peer pressure. The desire to fit in can create conflict, with teens feeling pulled between their cultural values and the norms of their peer groups.

Navigating this balancing act can create internal stress, leaving them feeling torn and overwhelmed as they try to find their place.

Cultural Barriers to Healthcare Access

For a lot of Asian American teens, talking about mental health feels like trying to explain a foreign language to someone who’s never heard it.

In many Asian cultures, it’s not that mental health doesn’t matter—it’s just that it’s often seen as something you handle quietly, maybe even internally, like a secret. Asking for help might feel like exposing something you’re supposed to just “deal with.”

So, instead of seeing therapy or talking openly as options, teens might just hold it all in, hoping it’ll go away if they focus hard enough on school or try not to think about it too much.

Imagine carrying around an invisible backpack loaded with bricks that no one else seems to see. That’s how the stigma around mental health can feel—it’s this unseen weight. For a lot of teens, talking about feeling anxious or stressed doesn’t feel like it’ll bring relief; it feels like it’ll only bring more pressure, like they’re letting everyone down for not being “strong enough.”

So they keep it to themselves.

But anxiety and stress don’t just stay quiet when ignored—they grow, like weeds creeping through cracks in concrete.

Parents’ views add another layer to this. They often focus on academics or physical health because those are easier to “see” and understand.

Grades? Measurable. Headaches? Obvious. But anxiety? Sadness?

Harder to spot, let alone prioritize. Teens might get the feeling that, no matter what they’re going through, it won’t measure up to the tangible things their parents care about. This can leave them feeling frustrated, like their emotional world doesn’t matter, and isolated, like they’re dealing with it all alone.

The Role of Healthcare Professionals

Wrapping It Up: Let’s Make Mental Health the Norm

Anxiety doesn’t pick and choose—it can find its way into anyone’s life, no matter who they are or where they come from. For many Asian American adolescents, though, the weight of anxiety can feel especially heavy, often layered with cultural expectations, societal pressures, and a silence that can even come from loved ones who don’t know how to help.

The good news? We can rewrite this story. By breaking down barriers, having honest conversations, and teaching kids practical ways to handle their anxiety, we can help them grow with confidence. When we normalize mental health discussions, we make space for kids to feel truly seen and heard, showing them that emotions aren’t something to bury—they’re part of being human.

It’s time to get real about anxiety, toss out the stigma, and create a world where kids know it’s okay to ask for help. Together, we can build an environment where mental health is valued, and kids have the tools they need to face life’s challenges head-on. Because when we prioritize mental health, we’re giving the next generation the freedom to live fully and fearlessly.